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  6. Tuna salad vs. Flank steak

Tuna salad vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between Tuna salad and Flank steak?

  • Tuna salad is richer in Selenium, and Copper, while Flank steak is higher in Zinc, Vitamin B6, Vitamin B12, Iron, and Vitamin B5.
  • Flank steak's daily need coverage for Zinc is 39% higher.
  • Flank steak has 7 times less Sodium than Tuna salad. Tuna salad has 402mg of Sodium, while Flank steak has 56mg.

We used Fish, tuna salad and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Tuna salad vs Flank steak infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tuna salad
Tuna salad
3
:
7
Flank steak
Flank steak
Contains more Copper +76.8%
Contains more Manganese +344.4%
Contains more Selenium +40.1%
Contains more Calcium +17.6%
Contains more Iron +74%
Contains more Magnesium +21.1%
Contains more Phosphorus +18%
Contains more Potassium +90.4%
Contains less Sodium -86.1%
Contains more Zinc +775%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Copper +76.8%
Contains more Manganese +344.4%
Contains more Selenium +40.1%
Contains more Calcium +17.6%
Contains more Iron +74%
Contains more Magnesium +21.1%
Contains more Phosphorus +18%
Contains more Potassium +90.4%
Contains less Sodium -86.1%
Contains more Zinc +775%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tuna salad
Tuna salad
2
:
9
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +141.9%
Contains more Vitamin B2 +90%
Contains more Vitamin B5 +109.6%
Contains more Vitamin B6 +614.8%
Contains more Folate +12.5%
Contains more Vitamin B12 +35.8%
Equal in Vitamin B3 - 7.363
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +141.9%
Contains more Vitamin B2 +90%
Contains more Vitamin B5 +109.6%
Contains more Vitamin B6 +614.8%
Contains more Folate +12.5%
Contains more Vitamin B12 +35.8%
Equal in Vitamin B3 - 7.363

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
2
Flank steak
Flank steak
Contains more Fats +12.5%
Contains more Carbs +∞%
Contains more Protein +72.4%
Equal in Water - 64.17
Tuna salad
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +12.5%
Contains more Carbs +∞%
Contains more Protein +72.4%
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
1
Flank steak
Flank steak
Contains less Saturated Fat -54.5%
Contains more Polyunsaturated fat +1180.1%
Contains more Monounsaturated Fat +14.9%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -54.5%
Contains more Polyunsaturated fat +1180.1%
Contains more Monounsaturated Fat +14.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Flank steak
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Flank steak Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 27.66g Flank steak
Fats 9.26g 8.23g Tuna salad
Carbs 9.41g 0g Tuna salad
Calories 187kcal 192kcal Flank steak
Calcium 17mg 20mg Flank steak
Iron 1mg 1.74mg Flank steak
Magnesium 19mg 23mg Flank steak
Phosphorus 178mg 210mg Flank steak
Potassium 178mg 339mg Flank steak
Sodium 402mg 56mg Flank steak
Zinc 0.56mg 4.9mg Flank steak
Copper 0.145mg 0.082mg Tuna salad
Manganese 0.04mg 0.009mg Tuna salad
Selenium 41.2µg 29.4µg Tuna salad
Vitamin A 97IU 0IU Tuna salad
Vitamin A RAE 24µg 0µg Tuna salad
Vitamin E 0.38mg Flank steak
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.075mg Flank steak
Vitamin B2 0.07mg 0.133mg Flank steak
Vitamin B3 6.7mg 7.363mg Flank steak
Vitamin B5 0.26mg 0.545mg Flank steak
Vitamin B6 0.081mg 0.579mg Flank steak
Folate 8µg 9µg Flank steak
Vitamin B12 1.2µg 1.63µg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.18mg 0.182mg Flank steak
Threonine 0.701mg 1.105mg Flank steak
Isoleucine 0.739mg 1.259mg Flank steak
Leucine 1.293mg 2.201mg Flank steak
Lysine 1.457mg 2.338mg Flank steak
Methionine 0.47mg 0.72mg Flank steak
Phenylalanine 0.626mg 1.093mg Flank steak
Valine 0.824mg 1.372mg Flank steak
Histidine 0.467mg 0.883mg Flank steak
Cholesterol 13mg 79mg Tuna salad
Saturated Fat 1.544g 3.395g Tuna salad
Omega-3 - DHA 0.055g 0g Tuna salad
Omega-3 - EPA 0.014g 0g Tuna salad
Monounsaturated Fat 2.887g 3.317g Flank steak
Polyunsaturated fat 4.122g 0.322g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Tuna salad
48%
Flank steak
Minerals Daily Need Coverage Score
49%
Tuna salad
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 1.851g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 346mg)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.